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Fruity Wheat Berry Salad

Servings: 4

Think of this as a breakfast salad or a side dish to accompany a sandwich or grilled meat at lunch. You can substitute kamut or bulgur, cooked according to package instructions, for the wheat berries, which require an eight-hour soak before cooking.


  • 1 cup wheat berries, soaked in cold water for at least 8 hours and up to 24 hours
  • 1 cinnamon stick
  • Kosher salt
  • 1 to 2 large navel oranges
  • 2 oz. pitted Medjool dates (4 large or 8 medium), coarsely chopped
  • 2 Tbs. extra-virgin olive oil
  • 4 tsp. apple-cider vinegar
  • 1/2 lb. seedless red grapes, halved (about 1-1/2 cups)
  • 2 Tbs. finely chopped fresh flat-leaf parsley
  • 2-1/2 oz. pistachios, toasted and chopped (about 1/2 cup)
  • 1/3 cup crumbled feta cheese

Nutritional Information

  • Calories (kcal) : 440
  • Fat Calories (kcal): 160
  • Fat (g): 18
  • Saturated Fat (g): 4
  • Polyunsaturated Fat (g): 3
  • Monounsaturated Fat (g): 10
  • Cholesterol (mg): 10
  • Sodium (mg): 410
  • Carbohydrates (g): 63
  • Fiber (g): 10
  • Sugar (g): 23
  • Protein (g): 13


  • Drain the wheat berries, then put them in a medium saucepan with 6 cups water, the cinnamon stick, and 1/2 tsp. salt. Bring to a boil over high heat, cover, and reduce to a simmer. Cook until the berries are just tender with a bit of chew, 20 to 30 minutes. Drain and let cool to room temperature. (The wheat berries can be cooked, cooled, and stored in a covered container in the refrigerator for 4 days or frozen for up to 3 months.)
  • Meanwhile, with a sharp paring knife, slice the ends off the orange. Stand the orange on one of its cut ends and pare off the peel in strips, making sure to remove all of the pith. Working over a bowl to collect any juice, carefully cut the orange segments away from the membranes. Cut the segments into halves or thirds, depending on the size of the orange. Squeeze the membranes to collect all of the juice. You’ll need 1/4 cup of juice, so add more juice from a second orange if necessary.
  • Put the juice, dates, olive oil, and vinegar in a blender and let stand for 10 minutes to soften the dates. Blend, stopping to scrape down the container occasionally, until completely smooth, about 2 minutes.
  • In a large bowl, toss the wheat berries, dressing, orange segments, grapes, and parsley. Sprinkle with the nuts and cheese, and serve at room temperature.


Rate or Review

Reviews (2 reviews)

  • User avater
    PaulPHayes | 04/30/2019

    Really delicious fruity berry salad recipe.

  • fauxtudor | 06/10/2018

    Definitely will make again. I used bulgur, and added a little bit of cumin and cinnamon

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